If you play basketball or volleyball, you probably dream of soaring into the air to dunk or spike the ball with authority. Although your ability to realize this dream depends on your genetic make-up to some degree, following a training program designed to increase your vertical jump height can help you reach your potential. Include exercises that work your muscles in the same manner as the vertical jump, as you would execute it while playing your sport.
Jumping Rope
Start each vertical jump training session by jumping rope for at least 5 minutes. This works your calves and stimulates blood flow to your legs, preparing your body for more intense exercises. Start slowly and gradually pick up the pace. Count how many rope rotations you make without missing to keep the exercise interesting; try to improve your performance each session.
Squat Jump
Squat jumps target the muscles that extend your ankles, hips and knees, and your lower-back muscles, which also play a role in the vertical jump. Stand with your feet shoulder-width apart and toes directed forward. Squat down until your thighs are parallel to the floor, and place your hands in front of your feet. Position your chest above the middle of your thighs and knees over your toes. Explode upward when you're ready, jumping as high as possible and reaching your arms above your head. Give with your ankles, hips and knees upon landing, then return to the starting position and repeat. Perform as many repetitions as you can in 10 seconds. Gradually increase to 30 seconds over the course of several months.
Single-Leg Vertical Jump
Some sports require you to jump as high as possible off one leg at time. Basketball players, for example, usually jump off one leg to complete a lay-up after driving to the basket. The single-leg vertical jump exercise trains your body for such instances. Stand upright with your feet about hip-width apart, toes pointed forward and arms at your sides. Lift your left foot and squat on your right leg until your thigh forms a 45-degree angle to the floor. Move your chest forward and and left leg backward as you squat. Throw your arms forward and upward and jump as high as possible off your right leg. Land softly on your right foot and repeat. Jump as many times as possible within the specified time period. Perform the exercise by jumping off your left foot as well.
Depth Jump
You may need to make successive jumps at times while playing certain sports. Volleyball players, for instance, may need to jump above the net to block an opponent's shot, land and then immediately jump again. Perform depth jumps on a regular basis to practice this skill. Stand on top of a platform, about 12 inches high, with your toes close to the edge. Step off the platform with either foot, then land on floor with both feet and immediately jump as high as possible. Perform five to 10 repetitions per training session. Use a higher platform to make the exercise more challenging.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- HoopsU.com: Vertical Jump Workout
- "Training for Speed, Agility, and Quickness"; Lee E. Brown and Vance A. Ferrigno; 2005
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